Everyday Athletes Now – CrossFit

Bench Press (4×6 @82.5%)

Warm-up (No Measure)

10 min

Kipping technique work

Metcon (Time)

For time:

400m run

30 wall balls

30 Box jumps

400m run

21 kb swings

12 pull-ups

400m run

21 kb swings

12 pull-ups

400m run

30 wall balls

30 Box jumps

Everyday Athletes Now – CrossFit

Snatch (7×1 @80-90%)

Back Squat (X1 @90% Then 5×3 @82.5%)

Metcon (Time)

5 rft

5 squat cleans (185/125)

10 strict pull-ups

Everyday Athletes Now – CrossFit

Metcon (No Measure)

8 rounds

150ft sandbag carry

**relay style with 100# bag

Scale with 40# bag for 300ft

Metcon (Time)

3 rounds for time

7 squat snatches (135/95)

50 double unders

Metcon (No Measure)

EMOM 21

Min 1: 15 kb swings(70/53)

Min 2: 15 Box Jump overs(24/20)

Min 3: 15 sit ups

Everyday Athletes Now – CrossFit

Clean and Jerk (6×3 @70-75%)

Paused Front Squat (5×3 @70%)

Metcon (Time)

For time

9 thrusters(115/85)

9 cal row

15 thrusters

15/12 cal row

21 thrusters

21/15 cal row

27 thrusters

27/21 cal row

Everyday Athletes Now – CrossFit

Metcon (Time)

Teams of 2:

1000m row

800m run

80 wall ball (20/14)

80 sit ups

60 push ups

60 power snatch 95/65

40 burpee over partner

40 OHS 95/65

Everyday Athletes Now – CrossFit

Push Press (4×4 @80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

400m run

30 db snatch (50/35)

15 ttb

Metcon (2 Rounds for reps)

2 rounds

Amrap 7

50′ hand stand walk (:45 hand stand hold)

20 sumo dlhp (95/65)

20 alternating pistols

Rest 3:00

Everyday Athletes Now – CrossFit

Shoulder Press (5×5 @75%)

Metcon (3 Rounds for reps)

Amrap 4

27/20 cal row

27 Burpees

27 c2b

Rest 4

Amrap 4

21/15 cal row

21 Burpees

21 ttb

Rest 4

Amrap 4

15/10 cal row

15 Burpees

15 pull-ups

Metcon (Weight)

Sled push 5×100′

3-4 plates(sled weighs 75#)

Everyday Athletes Now – CrossFit

Back Squat (1×1 @90% then 5×3@80%)

Clean (7×1 @80-90%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

7 ohs(115/85)

21 du

Rest 2:00

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 20

Row 250/200m

15 Power snatch (75/55)

12 pull-ups

Metcon (Time)

5 rft

8 deadlifts (275/185)

20 hspu

Metcon (No Measure)

Wall sit

10 rounds

:40/:20

Everyday Athletes Now – CrossFit

Snatch (6×3 @70-75%)

Overhead Squat (5×3 @70%)

Metcon (Time)

For time

15 back squat (185/115)

10/7 cal row

12 back squat

10/7 cal row

9 back squat

10/7 cal row

6 back squat

10/7 cal row

3 back squat

10/7 cal row